Pyramid Training

You’re doing the same-old,
same-old workouts for a while now.
You’re bored and even worse you’re not seeing results.

We all know that bodybuilding
protocols of 3 sets of 8-12 reps work, but after a while change is not only
good for results but also for mental sanity.

In order to be constantly losing
fat, building muscle and gaining strength you need new to keep pushing your
body and your mind.

With pyramid training you will
have a new rep scheme, unlimited exercise variety, and a variety of challenges
to keep your training and results moving forward.

Pyramid training is basic, yet
effective and very challenging both mentally and physically. In fact, you’ve probably already seen pyramids
in use.

What Is Pyramid Training?

I'm glad you asked! Right off the bat, you should
know that you've probably seen--or perhaps even used--pyramids in your own
training, and just didn't know what to call it. Very basically, pyramid
training is performing an exercise or two, for a particular rep and then
working your way down to 1, intended to fatigue the muscle. This type of
training can be employed as an upward or downward sequence in weight or
reps. It works because you wind up with
a much higher level of training volume AND training density.

Pyramid
training is something that I have been using with a lot of my clients and my
own training and getting amazing results. Not only does Pyramid training
work, it’s fun and challenging. Pyramid Training can be done with any piece of
fitness equipment, and if you are stuck you can even use your own bodyweight.
All you need is some creativity and hard work.

Because it's so effective, pyramid training is
something that I have been using with a lot of my clients any time someone hits
a plateau. It's not a quick fix, but has been effective for my athletes and
myself for years.

The
best part is that it's not dependent on equipment--weather you like barbells,
dumbbells, kettlebells, or lifting small children for reps, you can do Pyramid
Training with nearly any fitness implement, or even your own bodyweight. All
you need is some creativity, and the balls to put in some hard work.

Pyramid Training Benefits

Can be done with any type of training equipment or
bodyweight

Workouts are short but intense

Workouts can be managed for weight lifted, time that
you train and more

Can be used for bodybuilding, athletic training, fat
loss or all of the above

Can be done with a training partner or partners or
done alone

Pyramid Training Explained

To me the best training programs
are simple ones that people will actually follow. The best programs on paper are no good unless
you have iron in hand and sweat on your brow.

Pyramid training is very simple
and that’s another reason it’s so effective.

Step 1. Make sure you are warmed
up

Step 2. Take any exercise; let’s
use Bench Press for example

Step 3. You begin your first “work
sets” and your first set will be 10 reps

Step 4. You continue with the same
weight on the bar, and the goal of your next set is 9 reps

Step 5. You rest as needed, next
set 8 reps

Step 6. You follow this rep scheme
all the way to 1 reps

As you can see Pyramid training is
very simple, but that i’s the beauty of it.

Pyramids For Time Challenge

This is where we take things to
another level. Let’s say you bench press
on Tuesday (because we know Monday is universal bench press day), and you
complete all 10 sets of bench press in 25 minutes. The goal of your next workout is to beat your
own time of 25 minutes.

In doing this you will have to
either lift faster, rest less or do both.
This will cause your workouts to become more intense. You get more done in a shorter amount of
time. Anytime you do this it’s both
physically and mentally challenging.

This can also be applied to every
exercise. Try doing pyramid training on
squats or deadlifts to take your physical and mental training to another level.

Pyramids & Pairing Exercises

Another amazing way to use
pyramids in training is by pairing exercises.

Let’s say you are training chest
& back together. We pick two
exercises; let’s use Flat Dumbbell Press and Bent Over Dumbbell rows.

It’s a known fact that training
opposing muscle groups will increase strength and pump.

By pairing muscles you will
improve recovery, improve strength and increase blood flow and have a kick ass
workout.

Summary

Pyramid Training can be used to
build muscle, lose fat, or do both. It’s
a great way to add some variety in your training and keep your body guessing.

Rob King is a entrepreneur, fitness writer, strength coach & body transformation expert. He is a competitive power lifter, martial arts black belt and has been featured in publications such as T-Nation, Inside Fitness and more. He is also CPPS Level 1, BioSig Certified Level 1, Training For Warriors Certified Level 1 & 2.